The science of fuelling

Fueling for endurance is not simply about calories. Nor is it just about carbs. It’s about giving the body the ideal mix of carbohydrates, protein and fat for prolonged energy release. And when you combine this balanced energy with natural unadulterated ingredients bursting with all of the key nutrients the athletic body demands, you have what we at Longhaul believe is the perfect sports food.

INGREDIENTS BENEFITS

Fuelling for endurance is not simply about calories or carbs. It is about giving the body the perfect mix of carbohydrates, protein and fat, or what we call prolonged energy release food.

Sweet Potato & Sesame| ORGANIC | GLUTEN-FREE | VEGAN | REAL FOOD

REAL FOOD TURMERIC CHICKEN | GLUTEN-FREE | VEGAN | REAL FOOD

SWEET POTATOThe sweet potato is a medium glycaemic load carbohydrate that releases energy in a steady, sustained manner. The high soluble fibre content ensures it is gentle on the gut while you are being brutal to your body. And it is packed with potassium, the essential electrolyte for regulating water balance to prevent dehydration and muscular cramp.Also loaded with: vitamin C, vitamin E

QUINOA Quinoa is a ‘complete’ plant-based protein as it contains all nine essential amino acids. The addition of protein to a carbohydrate fuel slows down the rate at which the carbohydrates are broken down into simple sugar. In turn, this leads to a more regulated supply of energy to the blood stream. Also loaded with: manganese, phosphorous, folate, iron, B-vitamins and zinc.

SESAME SEEDS (TAHINI) Sesame seeds pack a lot of energy in a small package. With 89 calories per tablespoon, 60 per cent of which come from fat, these little seeds really are the perfect prolonged energy release food. Also loaded with: magnesium, calcium, phosphorus, copper, iron, vitamins B1 and B6.

DATES Dates are arguably the original endurance fuel. They contain high levels of fructose combined with protein and fat, to help you go a long way. Furthermore, dates contain high levels of iron, which is essential for delivering oxygen to the muscles [2]. Also loaded with: potassium, calcium, magnesium, manganese & B1, B2, B3, B5.

TURMERIC Turmeric can help to help protect and repair the body from damage caused by endurance sport [3]. It contains an abundance of curcumin, a powerful antioxidant and natural anti-inflammatory. And if that is not enough, turmeric also increases serotonin and dopamine, two neurotransmitters associated with happiness! Also loaded with…manganese & iron

SEA SALT Sea salt is nature’s most potent electrolyte, and is every endurance athlete’s best friend. The mineral diversity of salt helps the body regulate water retention, maintain hydration and stave off cramp, even in extreme conditions. So we add a good pinch! Also loaded with…magnesium, calcium, potassium, zinc and iodine

BLACK PEPPER A little black pepper can make a big difference. It contains a natural substance called perperine, which increases the availability of nutrients from other food sources. A sprinkle of black pepper to your turmeric increases the absorption[4] of curcumin by a whopping 2000 per cent!Also loaded with…iron, vitamin K & manganese

COCONUT OIL Coconut oil contains Medium Chain Triglycerides (MCT). Unlike their longer and shorter chained cousins, MCTs can be transported directly from the gut to the liver where they are metabolised to become an easily accessible source of energy for your muscles.

TURMERIC CHICKEN| ORGANIC | GLUTEN-FREE | REAL FOOD

CHICKEN Research shows that after two to three hours of training the body starts to sacrifice the protein from your muscles to produce energy. In comes the chicken. Adding protein to your endurance fuel prevents the body from consuming its own store of protein, preventing physical damage, and potentially improving performance. It is great for recovery too [5,6,7]!Also loaded with: iron, vitamin B3, B6 and B12.

BUTTERNUT SQUASH Butternut squash is rich in the anti-inflammatory vitamin A, the immune-boosting vitamin C and the electrolyte potassium. But even more exciting is early research indicating that it may help to prevent systemic fatigue and therefore, improve performance.Also loaded with: magnesium, manganese.

BROWN BASMATI RICE Brown basmati rice is the slowest energy releasing rice. By saving our brown rice from the millstone we protect the nutrient dense outer husk, retaining vital natural elements such as the marvellous antioxidant enzyme superoxide dismutase. This protects the body from the free radical damage that can be caused during prolonged exercise.Also loaded with: iron, vitamin E

SEA SALT Check Sweet Potato and Sesame above.

HONEY Honey is made up of a blend of natural sugars including glucose, fructose, sucrose, maltose, trehalose, and melezitose. This combination of slow and rapid release sugars results in a longer, more stable supply of energy than many commercial gels. This is supported by research that confirms that consuming honey during endurance activity really does improve performance times [8,9]! Also loaded with manganese, iron & B2.

COCONUT FLESH Coconut flesh contains a high concentration of the amino acid threonine. Threonine is essential for building collagen, elastin (the protein which makes your muscles elastic) and muscular tissue. It also helps to speed up muscular repair. Also loaded with: iron, folate and potassium.

CARROTS Carrots are crammed with the antioxidant carotenoid that helps maintain a stable and steady blood sugar level, preventing the sugar ‘roller-coasters’ created by glucose dominant products. They do this by regulating the amount of insulin and glucose that gets metabolised by the body. Also loaded with…vitamin A, biotin, vitamin K & potassium

BLACK PEPPER Check Sweet Potato and Sesame above.

ONIONS Rich in vitamin C, onions are a source of sulphur, an important anti-inflammatory, as well as the antioxidant quercetin, which relaxes the airways to aid breathing. They also contain the soluble fibre oligofructose, as well as chromium. The former promotes good bacteria in your digestive system and prevents diarrhoea, while chromium helps to regulate blood sugar. Also loaded with…biotin, manganese & B6